We’ve got kit!!! We must be the best-looking running group out there! \u00a0I think we all enjoyed running to Runner’s Need last week and everyone seemed to go home with some sort of hydration system as well as clothes\/shoes\/trousers\/etc. \u00a0So we’re ready to go! \u00a0Hydration needs vary wildly from athlete to athlete, but a general guideline is to try to drink 150ml every 15-20 minutes of exercise. \u00a0An easier way to think about that might be targeting 500ml of water (one standard-size bottle of water) for every hour of exercise. \u00a0These guidelines are for high intensity activity so most long distance runners (lower intensity exercise) don’t drink that much. \u00a0The guideline also needs to be adjusted for temperature\/climate and each individual’s sweat-rate. \u00a0So, if you sweat a lot, drink a lot and the old adage about if you’re thirsty, you’re already dehydrated is true. \u00a0I can tell you that there is a 10:1 ratio in terms of hydration and performance. \u00a0If an athlete is 1-2% dehydrated (which is nothing – basically a glass of wine the night before can get you there), their performance suffers by 10-20%. \u00a0We aren’t so concerned about “performance”, but we are concerned about effort. \u00a0The same ratio applies – if you are 1-2% dehydrated, you are having to work 10-20% harder than someone not dehydrated. \u00a0Most of you will find that you don’t need water except for on your weekly long run. \u00a0Again, that is athlete-specific, but most of you will be fine not carrying water on your 45 and 35 minute runs.<\/div>\n
This Thursday we will be running down into Hyde Park, along the Serpentine, then under Wellington Arch, into Green Park where we’ll finish at the Green Park tube station (Jubilee Line). \u00a0There is a large Starbucks close to the station. \u00a0Our schedule is 3 x 15 minute running intervals separated by walking breaks. \u00a0The run down to Hyde Park will have lots of street crossings so we’ll have some little breaks and we’ll have another nice break crossing over from Hyde to Green Park. \u00a0We’ll keep the pace slow so everyone can handle these longer intervals. \u00a0I will be encouraging you to start noticing who you like running beside. \u00a0Try to group yourselves up based on pace. \u00a0If you are one of our quicker runners, get in the front of the pack. \u00a0I know sometimes this is difficult because you’re in conversations and it’s difficult to switch around, but give it a try. \u00a0Also, make note of this route – with some little adjustments it could be a great route for your Tuesday runs.<\/div>\n
I’ll send out a Lisbon update in the next few days. \u00a0I understand the flights are going up in price and the registration fee for the race increases if you sign up after 1 December. \u00a0As far as I know, only one of you has committed to the race – thank you Amy for taking the plunge! \u00a0I will reiterate that you CAN do this. \u00a0I understand that you don’t quite believe it yet – but you CAN do it. \u00a0Commit yourself to running regularly, particularly the long Thursday runs, and you’ll be ready. \u00a0You still have a couple of weeks before the Thursday runs become absolutely critical. \u00a0Beginning sometime around the 2nd week of December, if you are not able to regularly join us for the Thursday runs, a half-marathon in the spring is near impossible. \u00a0We are fine missing a Thursday run every now and then so please don’t worry if you’re traveling, or sick, or have a sick child, etc. \u00a0No worries – it happens. \u00a0We also adjust our schedule over the holidays as we are scattered all over the globe. \u00a0I’ll be in London for most of the holidays and am happy to meet up with whoever else is here.<\/div>\n
For the next few weeks, you are doing the weekly long run, then two other runs if possible. \u00a0One of those runs should be 45 minutes (total exercise time). \u00a0Warm-up for 5 minutes then break down the remaining 40 minutes into whatever length intervals you want. \u00a0If you do a third run, it should be 35 minutes (total exercise time). \u00a0Same concept applies – 5 min warm-up, then break up the 30 minutes however you chose. \u00a0For now, run down to Hyde Park, or run in Regent’s Park or run along the canal. \u00a0Let me know when those routes get boring and I’ll give you some new ideas.<\/div>\n
See you Thursday,<\/div>\n
Paula<\/div>\n","protected":false},"excerpt":{"rendered":"
Hello Team! We’ve got kit!!! 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